EP 27: Inflammation 101: The Silent Fire Fueling Your Fatigue, Weight Gain, and Pain

Marie Grace Berg on May 5, 2025

“Inflammation is the cornerstone of virtually every chronic condition that is affecting our society today.” – Dr. David Perlmutter, author of “Brain Maker”

Is Your Body on Fire?

Imagine your body is a beautiful home on Amelia Island. Now imagine there’s a small fire burning inside. You can’t see the flames, but the smoke is slowly damaging every room. This is what chronic inflammation does inside your body – it creates hidden damage that can lead to serious health problems.

At Nassau Health Foods, we’ve been helping our Amelia Island neighbors live healthier lives since 1985. We see many customers dealing with the effects of hidden inflammation – from joint pain and digestive troubles to brain fog and low energy. The good news? You can put out this fire with simple, natural approaches.

This article will explain inflammation in simple terms and give you practical steps to cool the flames. Whether you’re a busy parent like Jessica, an active retiree like Tom and Susan, or a health-conscious professional like Ryan, these tips can help you feel better and protect your long-term health.

What Is Inflammation, Anyway?

Inflammation comes in two types – and one is actually good for you!

Good inflammation is like a helpful firefighter. When you cut your finger or catch a cold, your body sends inflammatory cells to fight infection and help you heal. This type is temporary and focused on one area. It’s your friend!

Bad inflammation is like a fire that never goes out. It burns at a low level throughout your body for months or years. You can’t see it, but it slowly damages your cells, blood vessels, joints, and even your brain. This chronic inflammation is linked to many health problems:

  • Heart disease
  • Arthritis
  • Digestive problems
  • Skin conditions
  • Weight gain
  • Brain fog
  • Memory problems
  • And many more

7 Signs Your Body Is On Fire

How do you know if chronic inflammation is affecting you? Look for these common signs:

  1. You wake up feeling stiff and achy
  2. Your energy crashes in the afternoon
  3. You have trouble focusing or remembering things
  4. Your stomach often feels bloated or upset
  5. You have skin problems like rashes or eczema
  6. You catch colds easily or heal slowly
  7. You feel anxious or blue more often than you’d like

Jessica’s Story: Jessica, a 38-year-old marketing executive and mom of two, came to Nassau Health Foods complaining of afternoon energy crashes and brain fog. “I just can’t think clearly after lunch,” she told us. “And I need so much coffee just to function.” Jessica didn’t realize these were classic signs of inflammation until we helped her connect the dots.

Your Gut: Where the Fire Often Starts

One of the most surprising things Dr. Perlmutter teaches in “Brain Maker” is that inflammation often begins in your gut.

Your intestines are home to trillions of tiny bacteria that make up your “microbiome.” When these bacteria are healthy and balanced, they help keep inflammation in check. But when the bad bacteria outnumber the good ones, they can damage your gut lining.

Think of your gut lining as the walls of your home. When these walls get damaged (what doctors call “leaky gut”), tiny particles of food and bacteria leak into your bloodstream. Your immune system sees these particles as invaders and sounds the alarm – creating inflammation throughout your body.

Even more surprising? This gut inflammation can travel to your brain! The connection between your gut and brain (called the “gut-brain axis”) means that gut problems can lead to brain fog, mood changes, and even serious brain conditions over time.

5 Foods That Pour Gasoline on the Fire

What you eat can either fuel inflammation or help cool it down. These common foods act like gasoline on your internal fire:

  1. Sugar and High-Fructose Corn Syrup
     Found in: Sodas, candy, baked goods, and many “low-fat” foods
  2. Refined Carbohydrates
     Found in: White bread, pastries, pasta, and many breakfast cereals
  3. Unhealthy Oils
     Found in: Vegetable oils like corn, soybean, and canola oil
  4. Processed Meats
     Found in: Hot dogs, bacon, sausage, and deli meats
  5. Artificial Ingredients
     Found in: Many packaged foods with long ingredient lists you can’t pronounce

These foods are everywhere in the modern American diet. No wonder inflammation has become such a common problem!

5 Foods That Cool the Flames

Now for the good news! Many delicious foods actually fight inflammation. At Nassau Health Foods, we offer a wide selection of these inflammation-cooling foods:

  1. Colorful Berries and Vegetables
     The deeper the color, the more anti-inflammatory compounds they contain. Blueberries, strawberries, beets, and leafy greens are superstars.
  2. Fatty Fish
     Wild-caught salmon, sardines, and mackerel contain omega-3 fats that actively fight inflammation.
  3. Healthy Fats
     Avocados, olive oil, and walnuts contain natural compounds that cool inflammation.
  4. Fermented Foods
     Sauerkraut, kimchi, and yogurt help balance your gut bacteria.
  5. Herbs and Spices
     Turmeric, ginger, garlic, and rosemary don’t just taste good – they’re powerful inflammation fighters!

Tom and Susan’s Story: Tom and Susan, a retired couple who moved to Amelia Island for an active beach lifestyle, started adding these foods to their daily meals. After just a month, Tom noticed his joint pain had improved enough to enjoy longer beach walks. Susan found she was sleeping better and had more energy for their daily bike rides.

Beyond Food: Lifestyle Fire Extinguishers

While food is powerful medicine, your daily habits also affect inflammation. These simple activities help put out the fire:

  • Regular Movement: Walking on Amelia Island’s beautiful beaches for just 20 minutes daily lowers inflammatory markers in your blood.
  • Quality Sleep: Your body repairs inflammation damage during deep sleep. Aim for 7-8 hours in a cool, dark room.
  • Stress Relief: Chronic stress fuels inflammation. Simple breathing exercises, meditation, or yoga can help turn down the flame.
  • Social Connection: Spending time with friends and loved ones actually reduces inflammation! It’s not just fun – it’s good medicine.

Nature Time: Studies show that spending time in natural settings reduces inflammatory markers. We’re lucky to have such beautiful outdoor spaces on Amelia Island!

How Nassau Health Foods Can Help Cool Your Fire

As your neighbors and wellness partners since 1985, we offer many ways to help you fight inflammation:

In Our Store:

  • Organic Produce: We carefully select fresh, organic fruits and vegetables with the highest anti-inflammatory properties.
  • Quality Supplements: Our knowledgeable staff can help you find targeted supplements like omega-3s, turmeric, and probiotics that support an anti-inflammatory lifestyle.
  • Revasca Heart Supplements: These specialized supplements support cardiovascular health by helping reduce vascular inflammation.

Our Services:

  • Glycocheck Screening: This innovative test can detect early signs of vascular inflammation before more serious problems develop.
  • Amelia Fresh Café: Enjoy anti-inflammatory meals and smoothies made with organic ingredients. Try our turmeric-ginger shots for a powerful inflammation-fighting boost!
  • Validus Thrive Wellness Memberships: Get personalized guidance, health assessments, and special discounts on anti-inflammatory products and services.

Ryan’s Story: Ryan, a 32-year-old remote worker who recently moved to Amelia Island, came to Nassau Health Foods looking for ways to support his active lifestyle. After a Glycocheck Screening showed early signs of inflammation, he joined our Thrive membership program. The personalized guidance and anti-inflammatory supplements have helped him maintain energy for his daily workouts while supporting his long-term health goals.

Your Simple 7-Day Plan to Start Cooling the Fire

Ready to take action? Here’s a simple plan to begin reducing inflammation this week:

Day 1: Add one serving of berries to your breakfast.

Day 2: Take a 15-minute walk on the beach or in your neighborhood.

Day 3: Swap vegetable oil for extra virgin olive oil in your cooking.

Day 4: Try a simple breathing exercise: breathe in for 4 counts, hold for 7, exhale for 8. Repeat 4 times.

Day 5: Add a fermented food like sauerkraut or kimchi to one meal.

Day 6: Aim for 7-8 hours of sleep by going to bed 30 minutes earlier.

Day 7: Visit Nassau Health Foods for a personalized consultation about your inflammation concerns!

Your Partner in Cooling the Fire

Inflammation doesn’t have to control your health or how you feel. With simple food choices, daily habits, and targeted support, you can cool the fire within and experience more energy, clearer thinking, and better overall health.

At Nassau Health Foods, we’re committed to helping our Amelia Island community thrive. Whether you’re a long-time local, a seasonal visitor, or new to our beautiful island, we’re here to support your wellness journey.

Visit us at 833 T.J. Courson Road in Fernandina Beach, call us at (904) 277-3158, or stop by our Amelia Fresh Café for a delicious anti-inflammatory meal. Our knowledgeable staff is ready to help you take the next step toward cooling your internal fire and reclaiming your health!

Store Hours:

  • Monday-Friday: 8am – 7pm
  • Saturday: 8am – 6pm
  • Sunday: 10am – 4pm

Amelia Fresh Café Hours:

Closed Saturday and Sunday

Monday-Friday: 8am – 3pm (Breakfast 8am-11am, Lunch 11am-3pm)

🌱 Visit us in-store or online to start your journey toward better energy and vibrant health. https://nassauhealthfood.com

EP 26: The Power of Prevention: How to Stay Energized and Healthy Without Another Prescription

Marie Grace Berg on April 28, 2025

“The best time to plant a tree was 20 years ago. The second best time is now.” – Chinese Proverb

Have you ever felt like your energy tank is always running on empty? Many of us on Amelia Island are busy with work, family, and trying to enjoy our beautiful beaches. When we feel tired, we often reach for quick fixes. But what if there’s a better way?

The Energy Garden: A New Way of Thinking

Imagine your body is like a garden. You can wait until weeds appear and then pull them out. Or, you can take care of your soil daily so fewer weeds grow in the first place.

This is what Dr. Means teaches us in her book “Good Energy.” Prevention isn’t about avoiding illness – it’s about creating vitality before problems begin.

Why Nassau Health Foods Believes in Prevention

Here at Nassau Health Foods, we’ve been serving Amelia Island since 1985 with one mission: to help you live a healthier, more sustainable life. We believe good energy doesn’t come from a bottle – it comes from daily choices that nurture your body’s natural abilities.

5 Simple Ways to Create Good Energy Through Prevention

1. Morning Rituals That Set the Tone

Your body has an internal clock that loves routine. Here’s a simple morning plan:

  • Let the sunshine in: Open your curtains within an hour of waking up
  • Hydrate before caffeine: Drink a full glass of water before your coffee
  • Move gently: Stretch or take a short walk to wake up your muscles

Quick Win: Place a glass of water by your bed each night. Drink it when you wake up before doing anything else.

2. Food First: The 80/20 Energy Solution

Did you know about 80% of your energy comes from what you eat? Prevention means feeding your body before you feel hungry.

  • Start with fiber: Fill half your plate with colorful vegetables
  • Add protein: Include eggs, fish, or plant proteins like lentils
  • Don’t forget healthy fats: Avocados, nuts, and olive oil help your body absorb nutrients

Success Story: Jessica, a busy mom who shops at our store, started eating protein with every meal. Within two weeks, her afternoon energy crashes disappeared.

3. Stress: Your Teacher, Not Your Enemy

Stress isn’t always bad. It’s like an alarm system telling you something needs attention.

  • Get curious: Ask “What is my stress trying to tell me?”
  • Take mini-breaks: Even 2 minutes of deep breathing can reset your nervous system
  • Write it down: Keep a small notebook to jot down what triggers your stress

Prevention Tip: Create three 5-minute breaks in your day dedicated to nothing but breathing and resetting.

4. Movement as Medicine

Your body was built to move. Sitting all day is like keeping a car in park with the engine running – you’ll burn fuel but go nowhere.

  • Set a timer: Stand up and move every 30 minutes
  • Make it fun: Dance to one song, stretch, or walk around your home
  • Think small: Two minutes of movement is better than zero

Island Idea: Take advantage of our beautiful beaches! A 10-minute barefoot walk in the sand works muscles you didn’t know you had.

5. Sleep: Your Ultimate Prevention Tool

Sleep isn’t just rest – it’s when your body repairs itself. Poor sleep is like trying to build a house with half the construction crew missing.

  • Consistency matters: Go to bed and wake up at the same time, even on weekends
  • Create darkness: Use blackout curtains or an eye mask
  • Cool down: Keep your bedroom between 65-68 degrees for optimal sleep

Easy Win: Turn off screens one hour before bed. Read a book or listen to calm music instead.

The Prevention Path: Tom and Susan’s Story

Tom and Susan moved to Amelia Island for retirement. At first, they felt tired despite having more free time. They came to Nassau Health Foods looking for energy supplements.

Instead of just selling them pills, we talked about prevention. They started with small changes:

  1. Morning beach walks to get natural light
  2. Shopping for organic produce at our store
  3. Taking our Revasca Heart Supplements as part of their prevention plan
  4. Getting a Glycocheck Screening to understand their heart health

Six weeks later, they didn’t need those energy drinks anymore. “We feel better now than we did ten years ago,” Susan told us.

Why Prevention Works When Quick Fixes Don’t

Think of your body like a bank account. Quick fixes are like taking out loans – they give you energy now, but you pay interest later. Prevention is like making small, regular deposits that grow over time.

Dr. Means explains that our bodies are designed to generate good energy naturally when given the right tools.

The Science Made Simple:

  • Blood Sugar Stability: When your blood sugar stays steady, your energy doesn’t crash
  • Inflammation Control: Less inflammation means more energy for daily activities

Hormone Balance: Well-balanced hormones help your body use energy wisely

How Nassau Health Foods Supports Your Prevention Journey

We’re not just a store – we’re your partners in prevention:

  • Organic Groceries: Fresh, clean foods that support stable energy
  • Amelia Fresh Café: Healthy meals when you’re too busy to cook
  • Thrive Membership: Personalized guidance for your wellness journey
  • Glycocheck Screening: See how your prevention efforts are working
  • Revasca Heart Supplements: Support your heart health naturally

Start Your Prevention Plan Today

Remember the garden metaphor? The best time to start caring for your energy garden was years ago. The second best time is today.

Take These Simple First Steps:

  1. Add before you subtract: Add one vegetable to every meal before cutting anything out
  2. Start with morning light: Open your curtains first thing tomorrow
  3. Move a little more: Set a timer to stand up every hour
  4. Visit us: Stop by Nassau Health Foods for a free 10-minute prevention consultation

Your Good Energy Future Awaits

Prevention isn’t complicated – it’s about small, consistent actions that add up over time. As Dr. Means reminds us in “Good Energy,” your body knows how to thrive when given the right support.

Here on Amelia Island, we’re lucky to have natural beauty all around us. Let’s match that outer beauty with inner vitality through the power of prevention.

Ready to start your prevention journey? Visit Nassau Health Foods at 833 T.J. Courson Road or call us at (904) 277-3158. Your future energetic self will thank you!

Nassau Health Foods has been empowering the Amelia Island community to live healthier, more sustainable lives since 1985. Our knowledgeable staff can help you create a personalized prevention plan based on your unique needs.

🌱 Visit us in-store or online to start your journey toward better energy and vibrant health. https://nassauhealthfood.com

EP 25: Healing or Harming? The Truth About What’s on Your Plate—and How to Choose Better

Marie Grace Berg on April 21, 2025

“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.” – Ann Wigmore

Are you often tired by 3 PM? Do you reach for another cup of coffee just to make it through the day? The answer to your energy problems might be sitting right on your plate.

What We’ll Cover

  • Why your food choices might be making you tired
  • How organic food can boost your energy
  • Simple swaps to start your organic journey
  • Budget-friendly tips for going organic
  • Real stories from people who changed their energy with food

The Energy Problem We All Face

Meet Sarah. She’s a busy mom of two who works full-time. By mid-afternoon, she feels completely drained. She thinks this is normal. It’s not.

Sarah’s story is like many of ours. We push through each day, thinking that feeling tired is just part of being an adult. Dr. Casey Means, author of “Good Energy,” has news for us: it’s not normal, and our food choices might be the hidden culprit.

Your Body is Like a Car

Think about your body like a car. The food you eat is the fuel you put in the tank.

Conventional food is like putting cheap, low-quality gas in your car. It might keep the car running, but over time, it leaves gunk in the engine. Your car has to work harder and uses more energy just to run normally.

Organic food is like premium, clean fuel. Your engine runs smoothly, efficiently, and lasts longer.

Why Your Food Might Be Making You Tired

Did you know that the average strawberry can have up to 40 different pesticides on it? These chemicals aren’t meant to be in our bodies. When we eat them, our body has to work extra hard to get rid of them.

This is where our energy goes! Instead of using energy for living our best life, our bodies are busy cleaning up toxins from our food.

Dr. Means explains that conventional foods can drain your energy in four big ways:

1. Pesticide Cleanup Duty

When you eat conventional foods with pesticides, your liver works overtime. This is like having a cleaning crew that has to work 24/7. It gets tired!

2. Missing Nutrients

Studies show that organic foods often have more vitamins and minerals than conventional foods. These nutrients are the building blocks your body needs to make energy.

3. Inflammation Firefighting

Many chemicals in conventional foods cause inflammation in your body. Inflammation is like having small fires that your body constantly has to put out. This takes a lot of energy!

4. Blood Sugar Rollercoaster

Processed conventional foods can send your blood sugar on a wild ride – up, then crashing down. These crashes are what make you feel tired and hungry just a few hours after eating.

The Organic Energy Solution

When Sarah switched to organic foods, something amazing happened. Within just two weeks, her afternoon energy crashes started to disappear. By one month, she stopped needing that second cup of afternoon coffee altogether.

What changed? Her body wasn’t fighting against food toxins anymore. It could use that energy for living instead!

The Science of Organic Energy

The secret to why organic foods give you more energy is found in tiny parts of your cells called mitochondria. Think of mitochondria as tiny power plants inside every cell of your body.

These power plants need the right materials to make energy. They work best when they get:

  • Clean, toxin-free nutrients
  • Lots of vitamins and minerals
  • Foods that don’t cause inflammation

Organic foods check all these boxes! They give your cellular power plants exactly what they need to make the most energy possible.

Your 7-Day Organic Energy Challenge

Ready to feel the difference? Try this simple 7-day challenge:

  1. Day 1: Swap your breakfast to organic options (organic eggs, oatmeal, or fruits)
  2. Day 2: Add one organic vegetable to lunch and dinner
  3. Day 3: Switch to organic meats or plant proteins
  4. Day 4: Try organic snacks instead of processed ones
  5. Day 5: Make one meal completely organic
  6. Day 6: Try organic versions of your favorite treats
  7. Day 7: Compare your energy to how you felt a week ago

Many people notice a difference in their energy levels within just a few days!

The “Dirty Dozen” – Start Here!

If you’re wondering where to start, focus on the “Dirty Dozen.” These are the 12 fruits and vegetables that typically have the most pesticides when grown conventionally:

  1. Strawberries
  2. Spinach
  3. Kale
  4. Apples
  5. Grapes
  6. Peaches
  7. Cherries
  8. Pears
  9. Tomatoes
  10. Celery
  11. Potatoes
  12. Bell Peppers

Just switching these foods to organic versions can cut down the toxins in your diet by up to 80%!

“But Organic Is Too Expensive!” – How to Go Organic on a Budget

Let’s be real – organic food often costs more. But there are smart ways to make it work for any budget:

1. Start Small

Begin with just the Dirty Dozen foods you eat most often.

2. Shop Seasonally

Organic foods in season are usually cheaper and fresher.

3. Check the Freezer Section

Frozen organic fruits and vegetables are often cheaper than fresh and just as nutritious!

4. Look for Sales and Stock Up

When organic items go on sale, buy extra and freeze them.

5. Join a CSA

Community Supported Agriculture programs let you buy directly from local organic farmers at better prices.

6. Grow Your Own

Even a small pot of organic herbs on your windowsill cuts costs.

Remember: The money you spend on organic food might save you money on energy drinks, coffee, and even healthcare costs down the road!

Real Stories, Real Energy Changes

Michael’s Story: Michael, a teacher, could barely stay awake to grade papers after school. After switching to organic lunches, he found he had energy left for evening activities with his family.

Lisa’s Story: Lisa struggled with brain fog during important work meetings. Two weeks after cutting out conventional dairy and switching to organic, she noticed she could think more clearly all day long.

Tom’s Story: Tom, an athlete, hit a plateau in his training. When he switched to an organic diet, his recovery time shortened, and his performance improved.

Beyond Organic: The Complete Energy Picture

While organic food is powerful, Dr. Means explains that it works best as part of a complete “energy ecosystem”:

  • Sleep: Aim for 7-9 hours of quality sleep
  • Movement: Daily activity that energizes you
  • Stress Management: Find ways to calm your stress response
  • Connection: Spend time with people who lift you up
  • Environment: Reduce toxins in your home and personal care products

When you combine all these with organic eating, the energy benefits multiply!

Simple Swaps to Start Today

Ready to try organic but not sure where to start? Here are five super-easy swaps:

  1. Morning coffee → Organic coffee (conventional coffee is heavily sprayed with pesticides)
  2. Apple for snack → Organic apple
  3. Conventional eggs → Organic eggs
  4. Regular peanut butter → Organic peanut butter
  5. Conventional milk → Organic milk

Even these small changes can reduce your toxic load and free up energy!

How to Know If It’s Working

When your food starts healing instead of hurting, you’ll notice:

  • More stable energy throughout the day
  • Fewer cravings for sugar and caffeine
  • Better sleep quality
  • Clearer thinking
  • Improved mood
  • Fewer headaches
  • Better digestion

Keep a simple energy journal to track how you feel each day as you make changes.

The Bigger Picture: Why Organic Matters Beyond Energy

Choosing organic isn’t just good for your personal energy – it’s good for the planet’s energy too! Organic farming:

  • Uses less energy to produce food
  • Builds healthier soil
  • Supports more wildlife
  • Reduces water pollution
  • Creates safer conditions for farm workers

Every organic choice you make sends a message about the kind of food system you want to support.

Your Next Steps to Good Energy

The journey to better energy through organic food doesn’t have to be complicated. Start with these simple steps:

  1. Observe: Notice your current energy patterns throughout the day
  2. Choose One Change: Pick just one organic swap to make this week
  3. Track: Pay attention to how you feel after a few days
  4. Build: Gradually add more organic foods to your meals
  5. Share: Tell others about the changes you notice

The Most Important Question

Dr. Casey Means asks us to consider: “Is your food healing you or hurting you?”

The answer can be found in how you feel hours after eating. Energy crashes, brain fog, and tiredness are all clues that your food might be hurting rather than healing.

By choosing organic foods, you’re choosing foods that work with your body to create energy rather than drain it. You’re choosing healing over hurting.

Think of it as an investment in your energy bank account. Every organic meal is a deposit that pays dividends in how you feel and what you can accomplish each day.

Ready to start your organic energy journey? Which food will you swap first? Comment below and let us know how it goes!

🌱 Visit us in-store or online to start your journey toward better energy and vibrant health. https://nassauhealthfood.com

Your map to healthy eating.

Conveniently located near the beach and downtown.

Visit Us
833 T.J. Courson Road,
Fernandina Beach, Florida, 32034

Mon-Fri: 8am – 7pm

Sat: 8am – 6pm

Sun: 10am – 4pm

Tel: (904) 277-3158

Mon-Fri: 11am – 3pm

Closed on Saturday & Sunday

Tel: (904) 277-3141

Order Online

Mon-Fri: 8am-11am

Closed on Saturday & Sunday

Get Directions